Minerals

Boron is a trace mineral that supports bone strength, cognitive function, and hormonal balance. It helps the body absorb magnesium and calcium, aiding in the prevention of osteoporosis. Boron also contributes to mental clarity and overall brain performance. Naturally found in foods such as apples, oranges, nuts, beans, and leafy greens, it is easily included in a healthy diet.

Calcium (Ca) is an essential mineral important for building and maintaining strong bones and teeth. It also supports muscle function, nerve communication, and heart health. Calcium is commonly found in dairy products, leafy green vegetables, and fortified foods. Many individuals, especially older adults and those with limited dairy intake, may need supplements. Insufficient calcium levels can lead to decreased bone density and other health issues, making it particularly important for healthy aging.

Chromium (Cr), in trace amounts, is an essential nutrient that supports glucose metabolism and insulin function. While beneficial in its nutritional form, certain types—such as hexavalent chromium (Cr⁶⁺)—are highly toxic and carcinogenic. Excessive exposure can harm the skin, respiratory system, and kidneys, leading to serious health complications.

Cobalt is a trace mineral that plays an essential role in the body as part of vitamin B12. It is critical for nerve function, red blood cell production, and DNA synthesis. Although cobalt itself is not consumed directly, its presence in vitamin B12 is vital for maintaining overall health. Deficiency, while uncommon, can cause symptoms similar to those of vitamin B12 deficiency, impacting energy levels and cognitive function. In small amounts, cobalt is necessary, but excessive exposure can lead to serious health issues, including respiratory problems, heart complications, and thyroid dysfunction.

The copper/zinc (Cu/Zn) ratio is a measurement that indicates the balance between two essential trace minerals in the body—copper (Cu) and zinc (Zn). Both are vital for key physiological functions, including immune response, antioxidant protection, and enzyme activity. An imbalance in this ratio may indicate underlying health issues, with symptoms varying depending on whether there is a surplus or shortage of either mineral.

Ferritin is a protein that indicates the body’s iron storage levels and serves as a key measure of total iron reserves. It is important for evaluating iron status because it is more stable and less influenced by recent dietary intake compared to direct iron tests. Low ferritin levels may indicate iron deficiency, while high levels can suggest iron overload or inflammation.

The iodine (I) level measures the body’s supply of a crucial mineral essential for thyroid health. Iodine plays an important role in producing thyroid hormones, which regulate metabolism, growth, and energy production. Although iodine naturally occurs in seafood, dairy, and some grains, deficiency is common, especially in areas with iodine-poor soil. Low iodine levels can cause thyroid problems and impact overall health, making sufficient intake vital for proper body functions.

Iron is an essential mineral crucial for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. It plays a vital role in energy production, brain function, and supporting a strong immune system. Iron is commonly found in red meat, beans, fortified cereals, and leafy greens. Many people, especially women and vegetarians, may need supplements to maintain proper levels. Iron deficiency can lead to fatigue and weaken immune defense.

Lithium (Li) is a naturally occurring element, primarily known for its use in psychiatric treatment. In trace amounts, lithium may affect mood stability and mental health. Emerging research indicates that small doses of lithium could support cognitive function, mood improvement, and neuroprotection, emphasizing its potential role in neurological health.

Magnesium (Mg) is an essential mineral that supports muscle and nerve function, blood sugar regulation, protein synthesis, and bone health. It also helps maintain healthy blood pressure and strengthens the immune system. Magnesium is commonly found in nuts, seeds, whole grains, and leafy green vegetables. Many people, especially older adults, may not get enough magnesium, which can lead to muscle cramps, fatigue, and other health issues.

The magnesium/calcium (Mg/Ca) ratio is a measure that reflects the balance between two essential minerals in the body—magnesium (Mg) and calcium (Ca). Both are vital for bone strength, muscle function, nerve signaling, and cardiovascular health. An imbalance in this ratio can affect bone density, heart rhythm, and overall neuromuscular function.

Manganese (Mn) is an essential nutrient that supports several critical functions in the body, including bone formation, blood clotting, and reducing inflammation. It plays a key role in metabolism by aiding the digestion and conversion of nutrients into energy. Additionally, manganese helps strengthen the body’s antioxidant defenses. Good dietary sources of manganese include whole grains, nuts, leafy vegetables, and teas. Although uncommon, manganese deficiency can lead to bone abnormalities and delayed wound healing.

Molybdenum (Mo) is a trace mineral that supports essential enzymatic processes in the body. It plays a key role in detoxifying harmful sulfites and breaking down amino acids. Although molybdenum deficiency is rare, maintaining adequate levels is important for overall health. Good dietary sources include legumes, grains, nuts, and dairy products, which help support natural detoxification and healthy enzyme function.

Phosphorus (P) is an essential mineral that supports the development of strong bones and teeth. It plays a vital role in how the body processes carbohydrates and fats and is involved in producing proteins needed for cell growth, maintenance, and repair. Phosphorus also helps generate ATP, the molecule responsible for storing energy in the body. It’s commonly found in foods such as meat, fish, dairy, nuts, and beans, and a balanced diet usually provides adequate amounts. However, deficiencies can occur, especially in certain health conditions.

Potassium (K) is an essential mineral and electrolyte that supports heart health, muscle contraction, nerve function, and fluid balance. It plays a key role in regulating blood pressure and reducing the risk of stroke. Potassium is found in abundance in foods such as bananas, oranges, potatoes, and spinach.

The Potassium/Calcium ratio in whole blood is a valuable indicator for assessing mineral balance and cellular function. The relationship between these two minerals can reveal potential imbalances that may impact neuromuscular function, cardiovascular stability, or hormonal regulation. An altered ratio may result from diet, stress, kidney function, or adrenal activity. Tracking this ratio can help detect underlying problems even when individual mineral levels fall within normal ranges.

The potassium/sodium (K/Na) ratio is a measure that reflects the balance between two essential electrolytes in the body — potassium (K) and sodium (Na). Both play vital roles in maintaining nerve function, muscle contraction, hydration, and fluid balance.

Selenium is a vital mineral that supports thyroid health, a strong immune system, and protects cells from oxidative stress. It plays a crucial role in combating infections and maintaining overall immune function. Selenium is found in foods such as Brazil nuts, fish, poultry, and whole grains. Keeping adequate selenium levels is important for preventing cellular damage and supporting immune defense, while a deficiency can disrupt thyroid function and weaken immune response.

Silicon is a trace mineral that supports bone strength and promotes healthy skin, hair, and nails. It is commonly found in grains, fruits, and vegetables, making it easy to obtain through diet. Silicon may also help prevent osteoporosis by contributing to bone mineral density.

Sodium (Na) is an essential mineral that plays a crucial role in nerve signaling, muscle function, and regulating blood pressure and fluid balance. It helps maintain proper hydration and supports communication between nerves and muscles. Sodium is commonly found in salt, processed foods, and many snacks. However, excessive sodium intake can lead to health issues such as high blood pressure.

Strontium is a trace mineral that, like calcium, supports bone strength and may help reduce the risk of osteoporosis. It naturally occurs in foods such as seafood, whole grains, and vegetables. While beneficial in small amounts, excessive intake can hinder calcium absorption, emphasizing the importance of maintaining proper mineral balance.

Vanadium is a trace mineral that may help support blood sugar regulation and insulin sensitivity. It is found in foods such as mushrooms, shellfish, black pepper, and grains, and has shown potential in managing diabetes. However, its effectiveness and safety are still being studied, as high doses can be toxic.

Zinc (Zn) is an essential trace mineral that supports immune defense, wound healing, DNA synthesis, and growth. It also plays a role in taste, smell, and hormone regulation. Rich sources include meat, shellfish, legumes, and nuts. Insufficient intake — common among vegetarians and older adults — can weaken immunity, slow healing, and affect skin health and resistance to infections.

Zirconium is a metal widely used in dental implants and various consumer products. While pure zirconium is generally safe, some of its compounds can cause lung irritation if inhaled. Precautions should be taken when handling powders or sprays containing zirconium to avoid respiratory irritation.